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Healthy Indian lentil recipes

#1 Masoor dal tadka

Masoor ki dal (red lentils) contains loads of protein.

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Course Salad

Servings 1 serving

Calories 247 kcal

1 cup Masoor ki dal 1 cup Finely chopped tomatoes 1 cup Finely chopped medium-sized onion1 tsp Ginger garlic pasteA pinch of turmeric1/4 tsp Dhania powder 1/2 tsp Red chili powder1/4 tsp Garam masalaA pinch of hing 1/4 tsp Cumin seedsDeseeded red chili1 tbsp GheeFreshly chopped coriander leaves for garnishingSalt according to your taste

Wash the lentils thoroughly and soak for 15 minutes. Add the lentils, 1/2 tsp salt, pinch of turmeric, 500ml water in a pressure cooker, and wait for 3-4 whistles.

In a wok, heat oil. Then, add heeng and cumin. Saute chopped onions till golden-brown. Then, add ginger, garlic paste, remaining spices, chopped tomatoes, and cook till the oil leaves the mixture.

Transfer the boiled dal into the wok and mix well. Pour the dal into a serving container.

Temper with ghee, dry red chillies, and jeera. Pour it over the dal.

Use coriander leaves for garnishing.

Total Fat – 12 g
Saturated Fat – 7 g
Polyunsaturated Fat – 1 g
Monounsaturated Fat- 4 g
Cholesterol- 28 mg
Sodium-492 mg
Potassium-846 mg
Total Carbohydrate-44 g
Dietary Fiber-20 g
Sugar-4 g
Protein-17 g

Keyword lentil, masoor dal

#2 Assorted Greens Salad with Lentils

A refreshing salad for a quick, yummy, yet healthy snack.

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Course Salad

Calories 99 kcal

1 cup mixed salad (tomato, cucumber, lettuce, and other greens)1/2 cup lentils cooked1 deseeded, sliced apple1 tbsp feta cheese crushed2 tbsp olive oil1 tbsp red wine vinegar

Add greens, about half the apple slices, and the feta to lentils.

Drizzle the vinegar and olive oil over the salad.

Serve the salad with the remaining apple slices as the side.

Calories-99
Total Fat-13.2 g
Saturated Fat-3.5 g
Cholesterol-12.5 mg
Sodium-115.4 mg
Total Carbohydrate-27.7 g
Dietary Fiber-14 g
Sugar-21.8 g
Protein-12.7 g

Keyword lentils, salad

#3 Cauliflower-Lentil curry

A heart-healthy, gluten-free curry.

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Course Side Dish

Calories 177 kcal

1/2 cup rinsed lentils1 chopped onion (small)2 tsp curry powder1/4 tsp turmericSalt (As per your taste)4 deseeded and chopped ripe tomatoes4 cups cauliflower florets1 tsp sunflower oil1 tsp cumin3-4 garlic cloves, crushed2 tsp ginger, fresh and crushedFreshly chopped coriander leaves1 tsp brown sugar2 tbsp lemon juice1/4 tsp pepper1 jalapeno pepper, halved

Add lentils, curry powder, salt, turmeric, sauteed onions to a pan, and cook over low heat for about 45 minutes.

After the lentils are mushy and the consistency of the sauce is thick, add tomatoes, cauliflower florets, and jalapeno peppers. Cook till the cauliflower becomes soft

Take another frying pan and add cumin, ginger, and garlic and stir till the garlic turns golden.

Stir in the pepper and add oil-spice mix to the pan with cauliflower mixture.

Mix lemon juice, brown sugar, and coriander. Serve with plain, steamed rice.

Total Fat-4.8 g
Saturated Fat-0.5 g
Total Carbohydrate-27.5 g
Dietary Fiber-9.6 g
Sugar-7.2 g
Protein-9.7 g

Keyword cauliflower, curry, lentil

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